Heart Centered Yoga Sequence
The heart chakra is located in the center of the chest and is responsible for feelings of love, joy, and happiness. When this chakra is balanced, we are able to give and receive love without judgment or attachments. A balanced heart chakra allows us to live our lives with openness and compassion.
A heart-centered yoga sequence can help to open and balance the heart chakra. The following poses are a great place to start.
1. Child’s Pose (Balasana)
This gentle pose is a great way to start your practice and open the heart chakra. From a kneeling position, sit your butt back on your heels and fold your torso forward, extending your arms out in front of you. Stay here for a few deep breaths, feeling the stretch in your chest and hips.
2. Camel Pose (Ustrasana)
This backbending pose opens the chest and strengthens the spine. From a kneeling position, reach your hands back to grab your heels. Gently arch your back, and tilt your head back to look up at the sky. Hold for a few breaths, then release back to Camel Pose.
3. Fish Pose (Matsyasana)
This gentle pose opens the chest and stretches the neck. Lie on your back and place your hands on the floor beside you. Bend your knees and lift your hips off the floor. Tuck your chin and press your forehead into the floor. Hold for a few breaths, then release back to the starting position.
4. Bridge Pose (Setu Bandhasana)
This pose strengthens the spine and opens the chest. Lie on your back and place your feet flat on the floor, hip-width apart. Lift your hips off the floor and clasp your hands together beneath your back. Hold for a few breaths, then release back to the starting position.
5. Half Camel Pose (Ardha Ustrasana)
This pose stretches the chest and opens the hips. From Camel Pose, reach your hands back to grab your heels. Gently arch your back and tilt your head back to look up at the sky. Hold for a few breaths, then release back to Camel Pose.
6. Fish Pose (Matsyasana)
This gentle pose opens the chest and stretches the neck. Lie on your back and place your hands on the floor beside you. Bend your knees and lift your hips off the floor. Tuck your chin and press your forehead into the floor. Hold for a few breaths, then release back to the starting position.
7. Corpse Pose (Savasana)
This pose is a great way to end your practice and relax the body and mind. Lie on your back and allow your feet to fall open to the sides. Place your arms at your sides, with your palms facing up. Close your eyes and relax here for a few minutes, allowing yourself to breathe deeply and let go of any stress or anxiety.
Core Yoga Sequence Youtube
There are many different styles of yoga, but all of them share the same basic principles. The most important of these is the practice of asana, which is the physical poses that make up a yoga practice.
A good yoga sequence will progress smoothly from one pose to the next, and will include poses that work all the major muscle groups. It will also be tailored to the individual, taking into account their level of experience and fitness.
Here is a basic yoga sequence that can be used as a starting point for anyone new to yoga. It can be modified to suit your own needs and abilities.
1. Sun Salutations
Sun Salutations are a series of poses that flow together and warm up the body for the rest of the practice. They are a good way to get the blood flowing and the heart rate up.
2. Standing Poses
Standing poses are a great way to work on balance and strength. They also help to open up the hips and the chest.
3. Hip Openers
Hip openers are important because many of us spend a lot of time sitting down, which can cause the hips to become tight.
4. Backbends
Backbends are a great way to open up the chest and the front of the body. They also help to stretch the spine.
5. Forward Bends
Forward bends help to stretch the hamstrings and the lower back. They also help to calm the mind and focus the attention.
75 Minute Hatha Yoga Sequence
for Beginners
This sequence is designed for beginners and can be practiced by anyone who wants to take a little time to focus on their own practice. If you have any questions about the poses, please ask a yoga teacher.
1. Mountain Pose
Mountain Pose is a basic standing pose that helps you to find your foundation and feel grounded. It is also a great pose to help you focus and find your breath.
2. Downward-Facing Dog
Downward-Facing Dog is a great pose to open up your spine and stretch your hamstrings. It is also a great pose to help you calm down and focus.
3. Child’s Pose
Child’s Pose is a great pose to relax your body and mind. It is also a great pose to stretch your hips and hamstrings.
4. Cat-Cow
Cat-Cow is a great pose to warm up your spine and help you find your breath.
5. Warrior I
Warrior I is a great pose to strengthen your legs and open up your hips. It is also a great pose to help you feel powerful and confident.
6. Warrior II
Warrior II is a great pose to strengthen your legs and open up your hips. It is also a great pose to help you feel powerful and confident.
7. Triangle Pose
Triangle Pose is a great pose to stretch your hips and hamstrings. It is also a great pose to help you feel grounded and focused.
8. Extended Triangle Pose
Extended Triangle Pose is a great pose to stretch your hips and hamstrings. It is also a great pose to help you feel grounded and focused.
9. Half Camel Pose
Half Camel Pose is a great pose to stretch your chest and hips. It is also a great pose to help you feel powerful and confident.
10. Seated Forward Bend
Seated Forward Bend is a great pose to stretch your hamstrings and spine. It is also a great pose to help you calm down and focus.
11. Child’s Pose
Child’s Pose is a great pose to relax your body and mind. It is also a great pose to stretch your hips and hamstrings.
12. Cat-Cow
Cat-Cow is a great pose to warm up your spine and help you find your breath.
13. Downward-Facing Dog
Downward-Facing Dog is a great pose to open up your spine and stretch your hamstrings. It is also a great pose to help you calm down and focus.
14. Triangle Pose
Triangle Pose is a great pose to stretch your hips and hamstrings. It is also a great pose to help you feel grounded and focused.
15. Extended Triangle Pose
Extended Triangle Pose is a great pose to stretch your hips and hamstrings. It is also a great pose to help you feel grounded and focused.
16. Half Camel Pose
Half Camel Pose is a great pose to stretch your chest and hips. It is also a great pose to help you feel powerful and confident.
17. Seated Forward Bend
Seated Forward Bend is a great pose to stretch your hamstrings and spine. It is also a great pose to help you calm down and focus.
Cooling Yoga Flow Sequence
Summertime is the perfect time to break out your yoga mat and flow in some cooling poses. This sequence is designed to help you cool down and release any heat that may have built up during your practice or in your day. The sequence begins with a gentle warm-up, followed by a sequence of poses that will help to release heat and tension from the body. The sequence ends with a few calming and cooling poses to help you wind down and relax. So, grab your mat and let’s flow!
The sequence begins with a gentle warm-up to help prepare the body for the sequence. Start by standing at the top of your mat and take a few deep breaths in and out. On your next inhale, reach up to the sky with your fingertips, and on your next exhale, fold forward from the hips, keeping your spine long. Hold for a few breaths, and then slowly rise back up to standing.
Next, we’ll move on to the main sequence. In this sequence, we’ll be working with some poses that will help to release heat and tension from the body. Start in Downward-Facing Dog. On your next inhale, step your left foot forward between your hands, and on your next exhale, fold over your left leg. Hold for a few breaths, and then rise back up to standing.
Next, we’ll move on to Triangle Pose. From Downward-Facing Dog, step your right foot forward and come into Triangle Pose. Reach your right arm up to the sky and your left arm down to the floor. Hold for a few breaths, and then switch sides.
After Triangle Pose, we’ll move on to Half Camel Pose. From Triangle Pose, reach your right arm up to the sky and hinge forward from your hips, bringing your right hand to your right heel. Hold for a few breaths, and then switch sides.
Next, we’ll move on to Chair Pose. Come into Chair Pose by sitting back into your hips and bending your knees, coming as close to a 90-degree angle as possible. Reach your arms up to the sky, and hold for a few breaths.
After Chair Pose, we’ll move on to a sequence of three poses that will help to cool down the body. First, we’ll do a forward fold. From Chair Pose, hinge forward from your hips, bringing your hands to the floor. Relax your head and neck, and hold for a few breaths.
Next, we’ll do a standing forward fold. From Chair Pose, come to standing and fold forward from the hips, bringing your hands to the floor. Relax your head and neck, and hold for a few breaths.
Finally, we’ll do a Child’s Pose. Come to kneeling on your mat and bring your big toes together. Sit back on your heels and reach your arms forward, coming into Child’s Pose. Relax your head and neck, and hold for a few breaths.
After Child’s Pose, we’ll move on to a few calming and cooling poses to help you wind down and relax. First, we’ll do a seated forward fold. Sit on your mat with your legs straight out in front of you. Fold forward from the hips, bringing your hands to the floor. Relax your head and neck, and hold for a few breaths.
Next, we’ll do a seated twist. Sit on your mat with your legs straight out in front of you. Cross your right leg over your left, and sit up nice and tall. Twist to the right, and reach your right hand to the outside of your right thigh. Hold for a few breaths, and then switch sides.
Last, we’ll do a simple Savasana. Lie down on your back on your mat and relax your arms and legs. Close your eyes and relax for a few minutes.
This cooling yoga flow sequence is designed to help you cool down and release any heat that may have built up during your practice or in your day. The sequence begins with a gentle warm-up, followed by a sequence of poses that will help to release heat and tension from the body. The sequence ends with a few calming and cooling poses to help you wind down and relax. So, grab your mat and let’s flow!
Functional Yoga Sequence
for Core Strength
The following yoga sequence is designed to help you build core strength. It includes poses that engage the abs, obliques, and lower back muscles.
1. Downward Dog
Downward Dog is a basic yoga pose that helps to strengthen the core. It also stretches the hamstrings and calves.
To do Downward Dog, start in Tabletop Position. Place your palms flat on the floor, shoulder-width apart. Spread your fingers wide and press down into the floor with your hands. Curl your toes under and slowly lift your hips up and back, coming into an inverted V shape. Keep your head between your arms and your spine straight. Hold for 5-10 breaths.
2. Cat-Cow
Cat-Cow is another basic yoga pose that helps to strengthen the core. It also stretches the back and neck.
To do Cat-Cow, start in Tabletop Position. Inhale as you arch your back and look up, extending your chest and neck. Exhale as you round your back and tuck your chin, drawing your abdominals in and up. Repeat for 5-10 breaths.
3. Boat Pose
Boat Pose is a challenging yoga pose that helps to strengthen the core. It also strengthens the muscles in the hips and thighs.
To do Boat Pose, start by sitting on the floor with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the floor, so you are balancing on your tailbone and sitting up straight. Extend your arms straight out in front of you. Hold for 5-10 breaths.
4. Side Plank
Side Plank is a challenging yoga pose that helps to build strength in the abs and obliques.
To do Side Plank, start in Plank Position. Shift your weight to your right hand and lift your left hand off the floor. Extend your left arm straight up into the air. Keep your core engaged and hold for 5-10 breaths. Then switch sides and repeat.
5. Forearm Plank
Forearm Plank is a basic yoga pose that helps to build strength in the abs and lower back.
To do Forearm Plank, start in Plank Position. Shift your weight to your forearms and press your palms flat on the floor. Keep your back flat, your core engaged, and your eyes focused on the floor in front of you. Hold for 5-10 breaths.
6. Reverse Crunch
Reverse Crunch is a basic yoga pose that helps to build strength in the abs and lower back.
To do Reverse Crunch, lie on your back on the floor and place your hands on the floor beside you. Bring your knees in towards your chest and curl your hips off the floor. Use your abs to curl your hips up and towards your chest, then slowly lower them back to the starting position. Repeat for 5-10 reps.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
